Skill:
Burgener & Skill Transfers
Strength:
EMOM 8 -
8 Dead hang pull ups
WOD:
For Time:
2 rounds of 20 Ball Slams, 20 2KB Cleans,
Row 1,000m,
2 rounds of 20 Ball Slams, 20 2KB Cleans
- November 17, 2013
- Comments Off on 11/7/13 WOD
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Archive for WODS
- November 17, 2013
- Comments Off on 11/6/13 WOD
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11/6/13 WOD
Today's WOD was a special Veteran's Day Event for WOD for Warriors.
The WOD:
9 minute AMRAP
100-meter sprint | 11 sit-ups | 11 air squats
100-meter sprint | 22 sit-ups | 22 air squats
100-meter sprint | 33 sit-ups | 33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minute rest and reflection, then:
9 minute AMRAP
100-meter sprint | 11 pushups | 11 box jumps (RX 24”/20”)
100-meter sprint | 22 pushups | 22 box jumps
100-meter sprint | 33 pushups | 33 box jumps
*add 11 to the pushups and box jumps for each round
- November 17, 2013
- Comments Off on 11/5/13 WOD
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11/5/13 WOD
Skill:
Behind the neck Split Jerk 5x5
Strength:
KB Single Leg Deadlift 5 sets of 8 each leg
Run 800m
WOD:
3 Rounds for time:
30 Wall Ball (20/14),
30 DB Hang to OH (35/25)
- November 17, 2013
- Comments Off on 11/4/13 WOD
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11/4/13 WOD
Skill:
Ring Tucks
Strength:
Ring Rows 8x8
WOD:
Benchmark #6
'Jackie'
For Time:
Row 1000m,
50 reps 45lb thrusters,
30 pullups
- November 17, 2013
- Comments Off on 11/2/13
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11/2/13
In 2 person teams:
4 Rounds 200m KB Rack walk & KB Swings (53/35)
Each team member will do each exercise twice. While one team member is doing KB Rack walk, other team member is doing KB Swings.
4 Rounds 200m backwards run &KB Thrusters (53/35)
Each team member will do each exercise twice. While one team member is doing backwards run, other team member is doing KB Thrusters.
4 Rounds 200m sprint & Burpees
Each team member will do each exercise twice. While one team member is doing sprint, other team member is doing Burpees.
4 Rounds 200m lateral shuffle & KB SDHP (53/35)
Each team member will do each exercise twice. While one team member is doing lateral shuffles, other team member is doing KB SDHP.
Score is total rep count divided by time in seconds.
- November 17, 2013
- Comments Off on 11/1/13 WOD
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11/1/13 WOD
Skill:
Tabata 4 - KB Snatch
Strength:
Press 1-1-1-1-1-1-1
Ring Dips 6x6
WOD:
8 Rounds for Time:
8 DB Snatch(35/20),
8 TTB,
200m Run
- November 17, 2013
- Comments Off on 10/31/13
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10/31/13
Skill:
Hand Stand Skills/Walking on hands
Strength:
Heaving Snatch Balance 6x6
Pistols 6x6 each leg
WOD:
In 14 minutes:
Row 2K,
then
AMRAP
5 Box Jumps(24/18),
5 DB Push Press (35/20),
5 Burpees
- November 17, 2013
- Comments Off on 10/30/13 WOD
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10/30/13 WOD
Skill:
Double Unders
Strength:
Bench Press 1-1-1-1-1-1-1
Tabata Bicycle Crunches
WOD:
For Time:
Reverse Ladder 10-1:
KB Clean(L) 53/35,
HR Push Ups,
KB Clean(R),
Air Squats
- November 17, 2013
- Comments Off on 10/29/13 WOD
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10/29/13 WOD
Skill:
Muscle Snatch - Drops
Strength:
Deadlift
1-1-1-1-1-1-1
WOD:
8 Rounds for Time:
8 Pull Ups,
8 MBC(20/14),
Run 400m
- November 17, 2013
- Comments Off on 10/28/13 WOD
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10/28/13 WOD
Skill:
Heaving Snatch Balance
5x5
Strength:
Squat
1-1-1-1-1-1-1
WOD:
AMRAP - 7
10-20-30-40-50-....
Shoulder to OH (100/60),
Russian KB Swings (53/35)